Ideal Protein Diet - Recipes
 

Please post your recipes here....

MOM'S SALAD DRESSING
1/2 c. olive oil
1/2 c. vinegar
1/2 c. water
1/4 c. Splenda
1 t. seasalt
Mix altogether. Can add garlic, oregano, hotsauce, etc. to your taste.

Don't know if this is legal or not...but it sure beats WF dressings.

Note: I usually had used canola oil. I find with the olive oil, I have to remember to take it out earlier to liquify - or zap it in the microwave for 30 seconds.

MY A-1 SAUCE
1/4 c. WF catsup
1/4 c. WF BBQ sauce
I add soy sauce, worchestershire sauce, garlic powder and Splenda to taste.

Also use this as a BBQ sauce for chicken.

Hey everyone! I was able to register for idealtogo and found some recipes on there that I will be posting :)

Cookies-Oatmeal
Here is a good idea to mix things up a bit!

Dry Ingerdients
1 package Ideal oatmeal
1 package Ideal butterscotch or chocolate pudding
1/8 cup rolled oats
1/4 tsp sea salt
1 tsp Splenda (or stevia)
sprinkle cinnamon to taste
1/8 cup slivered almonds
1 tsp baking powder
one egg white
1 tsp vanilla
enough water to get a cookie dough texture

Combine dry ingredients, then add 3 liquid items at the end to get cookie dough texture. Spray lightly olive oil Pam spray and place 10 cookies on sheet. Bake at 325 for 5-10 minutes or desired degree of moisture. Test center of cookie with toothpick to see if baked.

Sauteed Baja Fish

2-6oz white fish fillets, such as tilapia,halibut or flounder
1 1/2 tbs. olive oil
1/2 tsp. Chile powder
1 lime, cut into wedges snipped fresh cilantro

Lightly rub fillets with 1 tbs. olive oil and season with chili powder. Rub remaining 1/2tbs. oil in a heavy skillet. Heat skillet over high heat. Saute fillets for 3min per side, or until fish just flakes easily with fork. Serve with lime wedges and snipped cilantro.

Chicken Lettuce Wraps
25 min | 10 min prep
SERVES 2

• 2 tablespoons oil
• 12-14 oz of boneless skinless chicken breasts (will cook down to about 5 oz / person)
• 1 cup water chestnut
• 1-2 cups mushroom
• ½ cup chopped onions
• 1 tablespoon minced garlic
• 4-6 leaves iceberg lettuce

Special Sauce
• 1/4 cup sweetener
• 1/2 cup water
• 2 tablespoons soy sauce
• 2 tablespoons rice wine vinegar
• 2 tablespoons sugar free ketchup
• 1 tablespoon lemon juice
• 1/8 teaspoon sesame oil
• 1-2 teaspoon garlic chile sauce

Stir Fry Sauce
• 2 tablespoons soy sauce
• 1 tablespoons sweetener
• 1/2 teaspoon rice wine vinegar


1. Make the special sauce by dissolving the sweetener in water in a small bowl.
2. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil.
3. Mix well and refrigerate this sauce until you're ready to serve.
4. Eventually add your desired measurement of garlic chili sauce to the special sauce mixture to pour over the wraps.
5. Bring 1 tablespoon oil to high heat in a wok or large frying pan.
6. Saute chicken breasts for 4 to 5 minutes per side or done.
7. Remove chicken from the pan and cool.
8. Keep oil in the pan, keep hot.
9. As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
10. Prepare the stir fry sauce by mixing the soy sauce, sweetener, and rice vinegar together in a small bowl.
11. When chicken is cool, chop it to the size of small peas.
12. With the pan still on high heat, add another Tbsp of vegetable oil.
13. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
14. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
15. Top with "Special Sauce".

chicken shawarma

*Prep Time: 5 minutes
*Cook Time: 15 minutes

Ingredients
* 3 tbsps of olive oil
* 1 lb of boneless, skinless chicken breasts cut into 1/2 inch pieces.
* 3 tbsps garam masala

Directions
*Sprinkle one side of chicken pieces with garam masala and place seasoned side down in hot olive oil.
*Sprinkle top of chicken with more garam masala and saute' for 5 minutes.
*Turn chicken pieces, adding more olive oil as needed, and saute' for 5-10 minutes or until chicken is cooked completely.

Here is my "modified" version of the WW zero point soup.

3 c. chicken or beef broth (fat free and reduced sodium)
2 garlic cloves
1/2 c. celery
1 T tomato paste
2 c. chopped cabbage
1/2 c. onion
1/2 c. frozen or fresh green beans
1/2 c. chopped zucchini
1/2 t. dried basil
1/2 t. dried oregano
sea salt and pepper to taste

Spray the bottom of a medium sauce pan with olive oil cooking spray. Saute the garlic and celery on medium-low heat until celery starts to soften. Add 1/2 c. of the stock, cabbage and zucchini and saute for a few more minutes. Add the tomato paste and stir around. Add the rest of the stock, green beans, onion, basil, and oregano. Let simmer for 10-15 min. Sea salt and pepper to taste.

This recipe has 4 cups of vegetables added so I just considered it 2 servings.
I also counted it as 1/2 cup of restricted veggies since it has green beans and tomato paste.

Heres a meal i make several times a week

Stirfry

5 oz - beef or chicken - Or - 7 0z shrimp - sautee and remove from pan

Stirfry veggies in 1 teaspoon Cocunut oil or / Olive oil

1 - cup bok choy - chopped
1 - cup fresh bean sprouts
3 - raw mushrooms
1 - clove minced garlic
1/2 - teaspoon SeaSalt
1-teaspoon soya sauce
Fresh ground pepper

Top with chopped green onion



Sometimes just for a variation to the Soya Sauce - i will add a small amount of the WF BBQ sauce. THis tastes really good....

Tuna Salad
 

THis is a meal (supper) I make when I am in a hurry.

Tuna Salad - Large meal size serving

Chopped fresh lettuce - Romaine is my fave for this salad

1/3 cup red onion diced
1/2 celery diced
1-3 cup green peppers
5 cherry tomatoes - counted as part of restricted veggies
1 - can flaked albacore tuna - I use flaked, (packed in water only)

Dressing

I make this so often alls i really measure is the Olive Oil.

1 - 2 Teaspoons Extra Virgin Olive Oil
2 - Tablespoons WF Honey Dijon Salad Dressing
1 - clove or teaspoon garlic ( I use the minced garlic from jar)
1 - teaspoon mustard
Lemon Juice - Generous squirt
White vinegar - squirt
fresh ground pepper
Sweeten with splenda if you prefer sweeter (i do)

I like this dressing alot and use it on my broccoli and asparagus from time to time....

picked these up when i registered at IP. Hope you like them

MINI MUFFINS
35ml cold water, mix with 1 pack of IP Chocolate crepe & Muffin mix (or the orange). If using orange i would add some cinnamon.
Put in small muffin tins. Bake 350 degrees for 10min.
can "frost" them with IP pudding of your choice.

CRACKERS - made with plain crepe mix
mix plain crepe mix with water so it is thich and spread on cookie sheet and add sea salt, garlic & others herbs you like on crackers. Bake 350 degrees until brown & crispy
options: garlic, pepper, dill weed, sesame seed & dried bell pepper seasoning for steak.

Vegetable Stir Fry - Great alternative to plain vegetables
1 Large Onion, cut into chunks
1/2 green pepper, cut into chunks or slices
1 package sliced mushrooms (14 oz)
3 cups chopped broccoli
1-2 bunches baby bok choy, large chop
8-12 oz bean sprouts
2 cloves garlic or 1 tablespoon of garlic from a jar (or to taste)
2 tsp minced ginger. Can use fresh, or the kind in a jar.
1/4 cup soy sauce.
1 tsp chili sauce. Adds heat. Found in the Asian Foods aisle. Should be 0 cal, 0 carbs.

All of the vegetables and their quantities can be adjusted based on your taste and preference in vegetables.

Heat large sautee pan over med-high heat. Add 1-2 tbsp olive oil.
Once heated, add onions, mushrooms and peppers. Cook until these begin to soften, about 5 minutes. Stir frequently.
Add Bok choy, broccoli, garlic, ginger, soy sauce, and chili sauce. Stir to evenly mix. Then cover. Cook about 5 minutes, stirring periodically.
While broccoli is still semi-raw, add bean sprouts.

Cook until broccoli is at desired done-ness, continuing to stir periodically.

Portion into 2 cup quantities for your dinner vegetable, or lunch vegetable.

Low Carb Low Cal Stuffed peppers

Ingredients

4-Large green peppers or red peppers, seeded, cored and sliced in half lengthwise
2 Tbsp- Olive oil
½ cup- Mushrooms, chopped
½ cup- Celery, chopped
1-Garlic clove, chopped
1-1¼ lb- Lean ground turkey (I use 93% lean)
1-Egg, beaten
¼ tsp- Garlic powder
1tsp- Italian seasoning, salt and pepper to taste
1-(14 ½ ounce) can Italian-style diced tomatoes, undrained
1-(8 oz) can tomato sauce (look at the carbs & sugar)-> NO SUGAR
Feta cheese as a topping but only 1oz per serving on phase 1&2 remember the feta cheese is your 1oz of daily allowance of dairy!

Preparation
On stovetop in a medium skillet or saucepan, sautee mushrooms, onion, celery and garlic in olive oil until veggies are soft; remove from heat.

Meanwhile, in a medium-mixing bowl, combine ground turkey, egg, garlic powder, Italian seasoning, salt and pepper

Add sautee veggies mixture to turkey mixture; mix well

Stuff peppers with turkey/veggie mix and place in an ungreased shallow casserole dish

In a small bowl combine undrained tomatoes and tomato sauce; pour over peppers to cover

Sprinkle with feta cheese and Italian seasonings; cover with aluminum foil and bake for 50 minutes.

Uncover, sprinkle with feta and bake for an additional 10 minutes or until cheese is bubbly and browned

Just remember this treat is a twice a week meal!

Grilled Asparagus

Prep: 10min
Cook: 10min
Servings:4

Ingredients
1 1/2lb fresh asaparagus
2 tbsp olive oil
2 tsp lemon juice
1 tsp Dijon mustard
salt and pepper
tarragon or French shallots (optional)

Preparation
Preheat oven to 450. Cut and discard tails of asparagus. Place asparagus on a foil-lined rimmed baking sheet. Brush with half the olive oil (1 tbsp) and toss to coat. Make sure asparagus are tightly aligned. Grill in oven for 8-10 min, turn once. Meanwhile, in a small bowl, whisk remaining olive oil (1tbsp), lemon juice and mustard. When asparagus are cooked, place them in a service plate and pour vinaigrette. Garnish with tarragon or French shallots.

* Turn the entree into a main course, top with lobster or crab meat.

Oven Roasted Cauliflower
Prep Time:
10 min
Cook Time:
30 min
Serves: 6 to 8 servings
1 large cauliflower, about 2 pounds, cut into 1 1/2-inch flowerets
1/3 cup extra-virgin olive oil
2 1/2 tablespoons lemon juice
1 1/2 teaspoons finely chopped fresh rosemary leaves
1 1/4 teaspoons kosher salt
1/2 teaspoon fresh cracked white pepper
1 1/2 teaspoons minced garlic
Preheat the oven to 375 degrees F.
In a large bowl, combine all of the ingredients except the garlic. Toss to mix well and place in a large baking dish or shallow roasting pan. Place the pan in the oven and roast the cauliflower, turning once or twice, until tender and caramelized around the edges, 30 to 35 minutes. During the last 5 minutes of cooking, stir the garlic into the pan. Remove the pan from the oven and serve immediately.